When you’re hitting it hard in the gym, chances are you aren’t thinking about stretching as part of your routine. But you could be missing a trick. Stretching is easily forgotten about, even in the adverts for gyms, but it’s as crucial as any other part of your routine, despite being ignored by so many people. Like many things in life, you need to avoid extremes. Stretching is no exception to this rule and what research tells us is that the extremes of too much and too little flexibility are likely to lead to injuries and problems in your body. There’s never been any proof that stretching prevents injury – this is a myth – but there are still benefits to it, and you should be adding to all of your workouts as a warm-up and cool-down segment to your routine. At the very least, it enhances your post-workout recovery and decreases the chance of soreness the next day.
You should aim to reach an average or ‘normal’ level of flexibility, but if you don’t stretch regularly enough then your range of motion will be lower. But if you’ve never done it before, where do you begin? You should aim to stretch after your workouts, when your muscles are warm and less prone to injury. Exercises gets the body warmed up and loosens the joints and muscles, so they will be primed for stretching. It’s no surprise that exercises such as yoga are so successful in increasing our wellbeing and flexibility – these sort of activities focus almost entirely on stretching and moving the body into different positions so that the circulation can be increased and the muscles can be more flexible.
You should try to hit every muscle group when you’re stretching, but the real key is knowing how far to go – there should only be a slight level of discomfort, but certainly no pain. If you are feeling pain from the stretch, you’ve gone too far and you need to release. You should begin by inhaling deeply then, as you exhale, slowly and smoothly stretch to a point of moderate tension. Never bounce or jerk around, and you should feel a warm burn but not pain in doing this. Hold the stretch for 15 to 30 seconds and breathe deeply during the stretch. Don’t hold your breath and be sure to stay relaxed. Slowly return to your starting position and relax for a couple of seconds. Repeat the stretch two more times if you choose to, and if possible try to stretch a little bit further each time – don’t go beyond your limit though.
You can also stretch your back by sitting on the floor and performing a torso twist. Keep your back straight, with your shoulders down and your abs engaged, with your legs extended in front of you. Bend your right knee to place your foot flat on the floor, then wrap your left arm around your right leg and twist to the right side. Breathe deeply and hold the position, then repeat on the opposite side. Stretching post-workout helps to get your muscles more relaxed and increases circulation to your joints and muscle tissues. It also helps your body remove unwanted waste products, reducing the soreness and stiffness as a result. Doing these exercises before and after your workout could help to improve your fitness and flexibility, opening up your body to a better result in the gym overall.